Is Dried Snoek Healthy? Examining the Nutritional Facts and Risks

November 13, 2025 •

4 min read

According to a study conducted by the Cape Peninsula University of Technology and Stellenbosch University, snoek is a healthy, high-protein, and low-fat food source rich in omega-3 fatty acids. This raises the question for many: Is dried snoek healthy, and what changes occur during the preservation process? This article examines the full nutritional profile of this preserved seafood.

Quick Summary

This article analyzes the nutritional benefits of dried snoek, including its high protein and omega-3 content, while also discussing the associated health risks such as high sodium, heavy metal contamination, and improper processing.

Key Points

High Protein: Dried snoek is a concentrated source of protein, essential for muscle repair and overall health.
Rich in Omega-3s: It contains beneficial omega-3 fatty acids like EPA and DHA, which support brain function and cardiovascular health.
High Sodium Alert: The salting process significantly increases sodium content, so soaking the fish is necessary before cooking to reduce intake.
Potential Contaminants: Improperly sourced or processed dried fish may contain contaminants like heavy metals and pesticides, though reputable suppliers can minimize this risk.
Sourcing is Key: To ensure safety and quality, it is important to purchase dried snoek from trusted, regulated suppliers.
Consume in Moderation: Some snoek samples have shown higher-than-average mercury levels, so eating in moderation is a cautious approach.

Understanding the Nutritional Profile of Dried Snoek

Dried snoek, a delicacy especially popular in South Africa, offers a concentrated dose of nutrients due to the moisture removal process. This preservation method intensifies flavors and boosts the concentration of key vitamins and minerals. The key nutritional components are a major reason why many view it as a health food.

The Nutritional Powerhouse: Key Nutrients in Dried Snoek

High Protein Content: Dried fish is a phenomenal source of protein, often containing a higher percentage of protein per gram than fresh fish. Protein is essential for muscle repair, immune function, and building body tissues.
Rich in Omega-3s: Snoek, in its natural state, contains beneficial omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are retained during drying and are crucial for brain health, heart health, and reducing inflammation.
Essential Vitamins and Minerals: Dried snoek is also a source of vital micronutrients. It contains a range of B vitamins, especially B12, which is important for red blood cell formation and neurological function. You can also find minerals like calcium for bone health, selenium, and zinc.

Potential Health Risks and How to Mitigate Them

While dried snoek has clear health benefits, there are important considerations regarding potential risks, largely related to processing and sourcing.

High Sodium Content

One of the most significant drawbacks of traditionally prepared dried snoek, or 'bokkoms,' is its high salt content. The salting process is a crucial step for preservation but results in a product that can be excessively high in sodium, which is linked to high blood pressure and other cardiovascular issues.

Mitigation Strategy: Soaking the dried fish in water before cooking is a standard practice to draw out and reduce the saltiness. Changing the water multiple times can further decrease the sodium content.

Contaminants: Heavy Metals and Pesticides

Concerns over environmental pollution mean that heavy metals and other contaminants can accumulate in fish over their lifetime. Improper drying techniques or exposure to pollutants can further increase these risks.

Heavy Metals (Mercury): A 2017 study found that while average mercury levels in snoek were within regulatory limits, 10% of samples exceeded the maximum limit, suggesting caution and further investigation is needed. For most adults, moderate consumption (up to two 150g meals per week) is considered safe.
Pesticides and Microplastics: Some research highlights the potential for dried fish to be contaminated with illegal pesticides or microplastics, particularly from specific regions where regulations are weak.

Mitigation Strategy: Sourcing dried snoek from reputable, regulated suppliers is essential to ensure food safety and minimize exposure to contaminants.

Fresh vs. Dried Snoek: A Comparison


Feature	Fresh Snoek	Dried Snoek	Key Implication
Nutrient Density	Lower per gram, as moisture is present.	Higher per gram, as moisture is removed, concentrating nutrients like protein and minerals.	You get more nutrients per portion in dried form.
Sodium Content	Naturally low.	Can be very high due to salting used for preservation.	High sodium intake risk if not prepared properly (soaked).
Shelf Life	Very short; needs to be consumed quickly or frozen.	Very long; can be stored for extended periods.	Convenient for long-term food storage.
Flavor Profile	Milder, more delicate texture.	Intense, salty, and savory flavor profile; firm texture.	Provides a distinct flavor that enhances many dishes.

How to Enjoy Dried Snoek Safely and Healthily

To maximize the health benefits and minimize the risks, proper preparation is key:

Soak the Fish: Always soak salted dried snoek in water for at least 30 minutes to an hour before cooking to reduce the high salt content. For best results, change the water multiple times.
Cook Thoroughly: Even though it's dried, cooking it completely helps ensure any residual bacteria are killed.
Incorporate into Recipes: Use the flaked, soaked fish in stews like smoorvis, curries, or with cabbage and potatoes. This helps balance the strong flavor and allows you to control the overall sodium of the dish.
Practice Moderation: Given the potential for mercury accumulation, it is wise to consume dried snoek in moderation, as recommended for other fish varieties.

Conclusion: Is Dried Snoek Healthy? The Final Verdict

Yes, dried snoek can be a very healthy addition to a balanced diet, provided it is sourced and prepared correctly. Its impressive nutritional profile, packed with high-quality protein, omega-3 fatty acids, and essential vitamins and minerals, makes it a valuable food. However, consumers must be mindful of the high sodium content from the preservation process and the potential for contaminants like heavy metals, which can be mitigated through proper soaking and sourcing from reputable suppliers. When enjoyed in moderation and prepared with care, dried snoek is a delicious and nutritious food choice.

Source: Health Benefits of Dry Fish

Frequently Asked Questions

Yes, the drying process removes moisture, which concentrates the protein content, making dried snoek an excellent source of high-quality protein.

Yes, snoek is naturally rich in beneficial omega-3 fatty acids such as EPA and DHA, and these healthy fats are retained throughout the drying process.

It can be. The salting method used to preserve dried snoek can result in very high sodium levels, posing a risk for those with hypertension.

To reduce the saltiness, soak the fish in fresh water for 30 minutes to an hour, changing the water multiple times if necessary.

Yes, some studies have shown that a small percentage of snoek samples exceeded mercury limits, so consuming it in moderation is advised.

After soaking, dried snoek can be rehydrated and used in stews (smoorvis), curries, or flaked and used in other dishes.

With its high protein and low-fat profile, dried snoek can be a nutritious food choice for weight management, provided the high sodium content is properly addressed during preparation.